27 thoughts on “July 11, 2014”

  1. Warm-up: 10 min
    Even- wall squats
    Odd: push-ups : 20 per minute
    *
    Strength: 10 minutes
    Every 30 seconds, 1 round of the Bear Complex
    Did as rx’d using 135#
    *
    WOD as rx’d
    Completed 5 full rounds
    Pull-ups: 10/12/12/15/17= 66 total

  2. Push up challenge of 20 on the odd mins completed
    Bear complex every 30 sec for 10 mins
    115lbs completed
    WOD 6 rounds and 100 pull ups. (Pr).

  3. Strength bear complex 65# 1 every min / 10mins
    WOD
    7 rds strong
    Pull ups 11/10/10/10/10/10/10 total 71 (used lightest band and got my kip down!!! Made it so much smoother / easier)

  4. Bear Strength
    95# working through some soreness,

    Good work Henry and Evan on 135#!

    WOD Rx
    6 rounds, 98 (PR by 6)

  5. Happy Birthday Sarah! Great picture!!!

    20 min AMRAP of:
    400m walk
    1 round of Cindy

    = 3 or 4 rounds + 300m…..didn’t mark my rounds so I lost track

  6. Paul 40/m/165/5'9"

    Warm up EMOM
    Even min – 5 wall squats (got about 1-2 inches away from wall with little angle on feet, some arm bend but not much)
    Odd min – 20 push up challenge completed.

    Strength – 115# Bear complex every 30 sec for 10 min

    WOD as Rx
    5 rounds with 63 pull ups
    17-15-10-11-10
    Hands were sweating so had I thought I was gonna fall from the bar several times.

  7. Bear complex every 30 secs for 10 min @135#

    WOD – 6 rds

    15/15/15/15/15/10 = 85 (too slow on last run, ran out of time)

  8. 5K row 19:39
    5 minutes rest
    5K row 20:23
    I think it was about 110 degrees in my garage. I don’t think I’ll do that again.

    Happy Birthday, Sarah!

  9. Happy Birthday Sarah! Love the picture!

    Did yesterday’s WOD

    Shoulder press – 10 sets of 5– 1st 2 sets w/55#, last 8 w/45#
    800M run 5:19

    21-15-9
    Wall balls, box jump and KB swings

    10# WB to 9′ target, 20# box jumps (did all jumps and stepped down),25# KB
    10:29

  10. Flat Irons CrossFit in Boulder, CO
    21-15-9
    BURPEES
    Box jumps
    KB swings 35#
    7:26
    Then
    30 sec on 30 sec off 30m shuttle runs x 4 = 25 1/2 reps
    Then
    death by pistols through 8 rounds
    Loving the altitude and sucking air!

  11. Warm up: 100 push ups complete
    Strength: completed 135#
    Wod with max set Muscle ups 5-8-7-7-7 34 total
    Good work Lucas

  12. Natalie Rouse

    Bear with 75# 1 every 30 sec 10 min completed

    Wod RX 96 pu 4 400 m run plus 200m

    Not a PR wanted 100 today.. I got hot

  13. Warm up: 100 push-ups

    Strength: 1 round of bear complex every 30 seconds @ 115

    WOD w/ muscle ups
    7-8-8-8-8
    39 total

    Thanks Tanner, same to you

    SO HOT today. Definetly not used to the heat down here yet.

Leave a Comment

Your email address will not be published. Required fields are marked *